Portland Oregon Personal Trainer Kisar Dhillon Gives 3 Helpful Eating Tips When Working Out

The most important snacks a person can have is before, during and after a workout routine or fitness event.

Quote startThinking about exercise does not generate fitness results!Quote end

Portland, OR (PRWEB) February 21, 2012

With so many energy drinks on the market these days the body sometimes needs real food in order to complete rigorous physical activity. Having caffeine or other energy enhancing supplements may work in the short term, but when it comes to endurance activities, weight lifting and high intensity interval training, a quick real food snack can be the solution to give the body the nutrition it needs at that moment in time.

A Pre Snack Workout
If someone is in need of a snack prior to a workout, following foods on the low glycemic index will provide better options because of the peaks and valleys of glucose in the blood. A simple food like an apple is great because it provides the proper amounts of nutrients to not only wake up somebody, but it will supply the body with the right amount of carbohydrates it needs to get the activity started.
A Snack During a Workout
A great snack during a workout can range from eating a small banana with a little bit of peanut butter to a cheese stick with some crackers. There are times when the body is exercising so hard during a fitness training or exercise event that it needs a certain amount of carbohydrates and protein to maintain that level of intensity, or the person will bonk. The human body will let a person know when it needs carbohydrates, fat and even protein, especially during intense exercise or competition. This can also vary for fitness events or recreational excursions where high altitude and elevation gain is a variable.

Post Workout Snack
This is one of the most important meals an athlete or fitness enthusiast will need to ingest after working out. It is crucial that carbohydrates and protein are put back into the body within one hour after exercising. This will help in overall recovery of the main muscles that were being used during the activity, and to put back any important nutrients and electrolytes that were lost due to expiration and perspiration. This can be in the form of a recovery drink which is a 4 carbohydrates to a 1 protein ratio, or a small snack that can consist of a cheese stick and a brown rice tortilla, or whole grain crackers and low fat cottage cheese.

The purpose is not to rule out liquids, because recovery drinks play a huge role in post workout supplementation. The reasoning is that sometimes the body just needs to ingest carbohydrates in the form of food, versus liquids or gels. It is totally understood that when doing a marathon or ultra endurance event, the creativity of what is being ingested will vary among fitness individuals, but all of them will intake some kind of food before, during and after an intense workout or fitness event.

If more information is needed about other specific foods for these three phases of exercising, please consult a personal trainer, registered dietitian or a nutritionist for helpful hints and other food options that can be great additions to the ones mentioned already.

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Portland Oregon Fitness Trainer: Breathing during Exercise

Breathing is so important when working out. It can make or break a great fitness routine and cause serious damage. If you notice that you are getting dizzy, seeing stars or getting nauseous, then you are breath holding or reverse breathing. Stop what you are doing and just count out your repetitions. Even though you may be speaking out loud, you will get your breathing pattern and then count underneath your breath (softly).

Thanks,
Portland Oregon Fitness

Personal Trainer Portland Oregon: Add an extra Weight Set

Why don’t you add an extra set to your routine! This could either be in the form of a regular set or really fatigue your muscles, do a burnout set! If you need help with this, ask your professional personal trainer.

Thanks,
Portland Oregon Fitness

Portland Oregon Fitness: How To Increase Caloric Burn

Here is a quick tip to increase the amount of calories you will burn, combine muscle groups and a few movements at a time. For example, do a dead-lift, to a biceps curl, and then to a shoulder press. In addition, you can do push-up, hip extension, mountain climbers, and then back to a push-up. This will not only get the heart and lungs to work overtime, but you will burn more calories than just doing one movement.

Thanks,
Portland Oregon Fitness

Portland Oregon Fitness: Don’t read when you are doing cardio!

If you want to get the most out of your cardio/aerobic system, then don’t waste that exercise session by reading a book. I don’t care what device you read it on, you need need to be in a good target heart range in order to get a great cardiorespiratory workout.

Thanks,
Portland Oregon Fitness

Portland Oregon Fitness: Water and then A Meal!

If you know you have a challenging time with eating or like to go back for seconds, then try drinking a glass of water before you engage in meal time. We are suggesting water because it has zero calories and will create a sense of being partially full when you start to eat your meal. If you are vision person and feel like you need to eat the entire plate, then put less on your plate and finish it. You need to create a game that you will win, but at the same time will get you to your health goal. Try the glass of water, not beer or wine, but water.

Thanks,
Portland Oregon Fitness

Portland Oregon Fitness: Using Sugar Substitutes

A lot of us consumers use sugar substitutes because we all like the taste of the real thing, SUGAR! The question remains, are these sugar substitutes healthy for us to ingest? There are plant based substitutes out there that are becoming very popular, but would it make better sense just to ingest brown sugar in moderation? Maybe using agave nectar or organic honey from a local farm in our coffee would be a better choice! Sometimes ingesting real natural products to provide that sweetness could be better. At least we know excactly what we are putting in our foods, but moderation may be the key to this answer. We want you to be healthy, so the more information we know the better choices we can make!

Thanks,
Portland Oregon Fitness

Portland Oregon Fitness: Baby Boomer Fitness

If you are a baby boomer and want to start a weight lifting fitness program, then here are two things that you need to focus on, correct lifting form and breathing. If you are interested in making gains in the amount of weight you lift, that will come in time, but the most important variable is that you lift the resistance correctly without injuring yourself. I would recommend hiring a personal trainer in order to work on these principles. If for some reason you cannot afford personal training on a consistent basis, then sign up for a few session and learn the basics of weight lifting and be put on a program that you can manipulate every six weeks When the six weeks are up, go back to your personal trainer, take another session and then be put on another six week program in order to keep progressing. If you can see your trainer more often that is better, but as long as you are consistent, you will get the results that you want. Remember, safety comes first, so learn the correct way and you will not develop bad habits.

Thanks,
Portland Oregon Fitness

Portland Oregon Fitness: Quick workouts can be effective

If you are running short on time, then you can crank out a quick workout and it can still be effective. If you only have 30 minutes to do something, then here is what you need to do. Get your watch, look at the time or start the timer, and just go non-stop for 30 minutes. Start out with legs, then chest, back shoulders, core, abs, etc. If you do not have any equipment, that is okay too. Do wall Iso wall squats, lunges, pushups, abs, planks, pullups,  etc Get creative, figure out a quick circuit and do it as many times as you can within your time frame. You will get an excellent workout!

Have Fun,
Portland Oregon Fitness